The Brain Podcast

About The Brain Podcast

We translate medical science into practical actions you can start today. Science-driven. Behaviour-designed. Built to protect your brain for the long term.

Publisher

Dr. Shabnam Das Kar MD and Andrea Spyros

Category

education · health & fitness · science

Language

en

Explicit

No

First episode

15 Mar 2023

Latest episode

26 Aug 2026

Latest episodes

20 episodes in the feed.

1. 

   26 Aug 2026

   6 Blood Pressure Medication Questions To Ask Your Doctor

   In this episode of The Brain Podcast, Dr. Shabnam Das Kar and Andrea Spyros share six critical questions to ask your doctor about blood pressure management to ensure your treatment plan is tailored, safe, and effective. 6 Questions to Ask Your Doctor What is my target blood pressure? While 120/80 is the standard baseline threshold for normal blood pressure, individual targets vary based on health history, gender, and underlying conditions. What medications am I taking, and are there interactions? Review your current medications, dosages, and exact purposes with your healthcare team to catch unfulfilled prescriptions, side effects, or drug-drug and nutrient depletions. Is a combination medication an option? Combining multiple blood pressure medications into a single pill reduces overall pill burden, lowers individual drug dosages, and simplifies daily compliance. What is the optimal time to take my medication? Consistency is far more important than exact timing. Pair medication habits with established daily routines—like finishing a specific meal—rather than relying solely on phone alarms. How soon should I expect a change in my blood pressure? Most blood pressure medications take two to four weeks to show full results. Checking too early can trigger unnecessary anxiety. What side effects or new symptoms should I monitor? Note any new physical symptoms after starting a prescription, but never stop taking blood pressure medication without consulting your healthcare provider first. Actionable Takeaways & Resources Distinguish Between Habits and One-Time Actions: Filling out your doctor checklist or creating a master medication list are one-time actions you can schedule immediately on your calendar. Build Your Healthcare Team: If your doctor has limited availability, utilize pharmacists and nurse practitioners to review drug interactions and optimal timing. Download the Free Checklist below. Download Checklist

2. 

   29 Apr 2026

   5 Things That You Can Do This Week To Lower Your Blood Pressure

   Over one billion people worldwide live with hypertension, yet only 1 in 5 has it adequately controlled. Whether you are actively managing high blood pressure or have reason to believe you should be, this episode outlines five specific, evidence-informed actions you can take right now. What You Will Learn in This Episode Why knowing your personalized blood pressure target matters How to choose a clinically validated home blood pressure monitor The exact technique for measuring blood pressure accurately at home, including common errors made even in specialist clinics How to audit your food for hidden sodium, and where it is most likely to be hiding What potassium salt substitutes are, and speak with your doctor about whether a potassium-substituted salt alternative may be appropriate for you. Timestamps 0:00 Intro 1:16 5 Steps to Control Blood Pressure 2:18 Know Your Target Numbers 5:55 Get an Accurate Home Device 7:54 How to Measure BP Correctly 14:55 Checking Food for Sodium 23:41 Potassium Salt Substitutes 27:08 Summary & Key Takeaways 5 Things To Lower Your Blood Pressure Step 1 — Know Your Target Your optimal blood pressure target is not a single universal number — it depends on your age, medications, and overall health status. Normal is currently defined as below 120/80 mmHg, though emerging evidence suggests women may benefit from a lower threshold. One-time action: confirm your personal target with your physician or nurse practitioner, and write it beside your monitor. Step 2 — Get a Validated Home Device. Not all monitors are accurate, regardless of price or brand. One-time action: visit stridebp.org to find a clinically validated upper-arm device and order one. The Hilo wearable is also an option for continuous monitoring. Step 3 — Learn the Correct Measurement Technique: Technique errors are common, including in specialist clinics. Key requirements: back fully supported, both feet flat on the floor, forearm resting at heart level, bladder empty, no caffeine in the past 30 minutes, no talking. Sit quietly for five minutes before measuring, use the correct cuff size, and take three readings. One-time action: practise the technique once correctly and set up your recording system wherever you keep your device. Audit Your Food for Sodium. Extra sodium in food usually comes from processed and packaged food, not home cooking. On any nutrition label, look at milligrams of sodium per serving rather than the daily value percentage. One-time action: open your pantry today, identify the three highest-sodium items, and choose one you are willing to reduce or replace. Start where it is easiest. Step 5 — Consider a Potassium-Based Salt Substitute. Replacing sodium chloride with a potassium chloride salt substitute is one of the best-supported yet underused strategies for blood pressure management. Important caveat: this is not appropriate for everyone and is contraindicated in chronic kidney disease and with certain medications. One-time action: bring a complete medication list to your next appointment and ask your physician or pharmacist whether this is right for you. One-Time Actions For Behaviour Change 1. After I finish listening to this episode, I will visit stridebp.org and identify an accurate device to order. 2. After I open my pantry, I will pick up one packaged item and read the sodium content on its label. 3. After I take my nighttime medications, I will write down all my cur...

3. 

   8 Jan 2026

   Blue Zones for Brain Health: What to Keep, What to Question

   TIMESTAMPS 00:00: Blue Zones Explained for Better Brain Health 03:58: Blue Zones principles and practical 80% full tips 09:08: Design Your Eating Environment to Stop at Comfortable Fullness 12:12: Natural Movement, 80% Fullness, and Compassionate Eating 15:19: How to reduce snacking 19:05: Set Up for Success 20:06: Set Up, Skill Up, Speak Up 22:29: Tiny Habits 22:57: Family Support for Health and a Plant-Slant Food Style 24:08: Blue Zones food style 25:08: Tiny Habits for Easier Meals and Better Food Choices 29:52: Tiny Habits for Easier Food Choices 30:45: Quick dinner solutions and how to handle wine at five 37:33: Make Healthy Choices Easier 41:20: Blue Zones Recap LISTEN KEY TAKEAWAYS What “Blue Zones” Means Journalist Dan Buettner mapped places with unusually high numbers of people living past 100. Locations: Icaria (Greece), Sardinia (Italy), Loma Linda (California), Nicoya (Costa Rica), Okinawa (Japan), and Singapore (added 2023) The findings are observational (patterns noticed), not proof of cause and effect. The 9 Blue Zones Principles Move naturally Downshift (reduce stress) Belonging (faith or community) Right tribe (supportive friends) Loved ones first 80% rule (stop eating when lightly full) Plant slant (more vegetables) Wine at five Know your purpose 80% Rule (Hara Hachi Bu) Aim to stop eating when you feel slightly full. Eat protein first; it helps you feel satisfied longer than carbs. At restaurants: say “no, thank you” to the bread basket or keep it off the table. After each meal: ask, “How full am I?” and give yourself a simple rating. Skip shame. If you eat past 80%, notice it and learn; do not judge. If you snack, ask, “Why am I eating?” (bored, stressed, hungry or habit) and adjust. Design Your Environment (Set up, Skill up, Speak up) Set up: keep tempting foods out of the house; stock foods that fit your plan. Skill up: learn 1–2 fast recipes; repeat them until easy (sheet pan, slow cooker). Speak up: tell family what helps you (e.g., fewer cookies at home) and ask for support. Break habits into easy wins: if you eat cookies many times a day, remove the easiest one first. Plant-Forward Food Choices Eat more vegetables and fewer processed foods. You do not need to quit animal foods; choose what helps you feel well. Use shortcuts that help you follow through, such as frozen veg, pre-cut produce, ready meals, or meal kits. Plan one plant-forward recipe each week; repeat favourites to build confidence. Wine at Five: What We Advise The safest amount of alcohol is zero. If you choose to drink: Have it with food, not on an empty stomach. Earlier is better than late evening for sleep and blood sugar. Limit what you keep at home; buy single bottles, not cases. Do not start drinking because you think it is “healthy.” Move Naturally Build moveme...

Reach and audience

Public platform figures. Ratings count people who left a rating, not total listeners.

YouTube views

705

Score snapshot 15 Sept 2025

Apple Podcasts (US)

5.0 / 5

2 ratings

Spotify

5.0 / 5

1 ratings

Podcast Authority Score: 40 / 100

A composite of feed quality, social presence, YouTube performance and engagement. Read the methodology.

Quality

40

Social presence

0

YouTube

66

Engagement

32

Contact The Brain Podcast

Guest appearances

Books guests

Based on episode analysis; this does not confirm that the show is currently accepting guests.